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Middle School Build 1

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Middle School Build 1


Imperium Coaching


3 Weeks

Plan Description

Imeh and I have experience crafting several MS and HS Leaders and also working with athletes competing at a national and international level. We created this to allow more athletes to have access to quality training and to remove a lot of guesswork from the equation when it comes to how to train, how much to train, how to prepare for a race, etc.

This plan is for any NICA Middle School athlete looking to make the best of their season with workouts tailored to the races and to the individual athlete. This is also a useful tool for NICA coaches to have everyone follow a structured plan and to know you don't have to do research to coach the athletes.

(Note to follow: I highly advise that middle school athletes, who are already accustomed to training and looking to step up to the next level and compete on the National Team or race in Europe one day, direct message us for personal coaching. It allows for more opportunities and also for higher level training through measuring fatigue and allowing more volume to be added if needed or desired. If you haven't trained before, but want to still shoot for that level, then follow the program for a couple months and message us if you want to get more serious.)

This plan makes it as easy as looking at the calendar and completing the workout. No guesswork, no doubts. You know you will be working effectively to increase your fitness through targeted, precise workouts and also recovering enough for peak race-day performance.

This specific block focuses on introducing high-intensity as we get underway with race season. Testing the limits of Vo2 Max and also increasing the ability to repeat challenging efforts and increasing skills to accommodate the increase in fitness. Athletes coming out of this block should have higher thresholds, max power, Vo2 Max, and descending skills.

HAVING A HEART RATE MONITOR WOULD HELP; HOWEVER, IT IS NOT NECESSARY. You can absolutely complete the plan working by perceived exertion.

We have a gift for those who complete the challenge with a 93% Completion Rate (A, A+), so reach out on IG @imperiumcoaching when your done with the challenge to claim the prize!

Follow the plan, stay safe, and let's get #MOREKIDSONBIKES

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
06:05:00 02:00:00
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
06:05:00 02:00:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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